Kubera ko ubuzima bw'iki gihe burimo akazi kenshi, biroroshye kugura ibiryo mu iduka cyangwa kujya muri resitora n'inshuti kuruta guteka mu rugo, si byo se? Ariko se wigeze utekereza ku munyu twongera kuri ibi biribwa kugira ngo wongere uburyohe bwabyo? Hari umunyu mwinshi wihishe mu biribwa byatunganyijwe n'ibiryo bya resitora kurusha umunyu twongera mu biribwa byacu bivuye mu cyuma gishyushya umunyu kiri ku meza. Uyu munsi, turaganira ku buryo umunyu urenze urugero twongera mu mibiri yacu tutazi ushobora kugira ingaruka ku buzima bwacu.
Kuki twagombye guhangayikishwa cyane n'umunyu (sodium)?
Mu magambo make, umunyu ni sodiyumu. Sodiyumu ni ingenzi cyane kugira ngo imitsi n'imitsi by'umubiri wacu bikora neza kandi bikomeze kugira ubuziranenge bw'amazi. Ariko kimwe n'ibindi byose, iyo urugero rwa sodiyumu rurenze urugero, ibibazo bitangira kuvuka.
Iyo umuntu anyoye sodium nyinshi, igira ingaruka ku muvuduko ukabije w'amaraso . Ibi nibyo bivuze. Umuvuduko ukabije w'amaraso ni nk'umwanzi udasobanutse. Umuvuduko ukabije w'amaraso umaze igihe kinini wongera cyane ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke .
Tekereza kuri ibi: Umuntu mukuru muzima akeneye miligarama 1.500 za sodium ku munsi. Ibyo ni nk'ikiyiko kimwe cy'umunyu. Ariko benshi muri twe, cyane cyane abarya hanze cyane, dufata miligarama 3.400 ku munsi, bikubye kabiri ingano isabwa. Ibi nibyo tugomba kugenzura.
Wibuke ko ikibazo gikomeye atari ingano y'umunyu usiga ku biryo byawe. Hari umunyu mwinshi cyane uhishe mu biribwa byatunganyijwe n'amafunguro yo muri resitora turya.
Inama zoroshye zo kugabanya umunyu mu gihe urya hanze
Ntabwo ari ngombwa kureka kurya hanze burundu, ariko guhitamo neza ibiryo byawe bishobora kugabanya cyane ibi byago. Amwe mu maresitora, cyane cyane akoresha umunyu mwinshi, akunze kuba ahenze cyane.
| Ubwoko bwa resitora | Impamvu y'umunyu mwinshi | Icyo ushobora gukora |
|---|---|---|
| Igishinwa, Igitayilandi | Gukoresha isosi ya soya cyane, andi masosi, umutobe w'inkoko, n'isupu. | Saba isosi ukwayo. Hitamo umuceri utetse n'inyama/amafi/imboga zokejwe cyangwa zitetse. |
| Igitaliyani | Isosi y'inyanya iri mu macupa, foromaje irimo umunyu mwinshi, n'inyama zatunganyijwe (nk'inyama y'umuhondo na salami). | Hitamo pizza irimo foromaje nkeya n'imboga nyinshi. Saba isosi nkeya kuri makaroni cyangwa uhitemo makaroni isanzwe irimo amavuta ya elayo aho guhitamo isosi itukura. |
| Ibiryo byihuse | Gukoresha ibikoresho byakozwe mbere, byatunganyijwe (burger patties, ifiriti, isosi). | Niba bishoboka, reba amakuru y'imirire ku rubuga. Tanga itegeko ridafite isosi, foromaje, cyangwa ibinure. Aho kugura ifiriti, shaka ikintu kimeze nka salade. |
Sawa, ubutaha niwajya mu iduka, ibuka ibi bintu:
- Ntutinye kubaza ibibazo: baza umukozi uko ibiryo utumiza bitegurwa, isosi n'ibirungo bikoreshwa. Hari igihe n'ikirayi gitetse gishobora kuba gifite umunyu muke hejuru.
- Saba isosi ukwayo: Aho kugira ngo isosi ivangwe n'ibiryo byawe, saba isosi mu gikombe ukwayo. Muri ubwo buryo, ushobora gukoresha ingano ukeneye gusa.
- Hitamo ibintu byoroshye: Aho gukoresha amasahani menshi, nk'amakaroni, hitamo inyama zoroshye, amafi, n'imboga zokejwe, zitetse cyangwa zikaranze.
- Witondere salade: Nubwo salade ari ifunguro ryiza, foromaje, imyelayo, uduce twa jambon, croutons, n'isosi zijyana nabyo bishobora kuba birimo umunyu mwinshi. Saba isosi ukwayo kandi ukoreshe bike mu bindi bikoresho.
- Witondere ketchup na salsa: Nubwo ibi bifite karori nke, bishobora kuba birimo umunyu mwinshi, bityo rero witondere igihe ubikoresha.
- Shyiramo umunyu uko ubyifuza: Ntugafate umunyu ukoresheje icyuma gishyushya ibiryo bikimara kugera ku meza. Banza utekereze ku biryo. Ushobora kuba utagikeneye undi munyu.
- Imbuto zo guteka: Aho guteka cyane cyane amavuta cyangwa isosi, hitamo ikintu cyoroshye nk'imbuto nshya cyangwa sorbet.
Ni gute wagenzura umunyu mu rugo?
Ikintu cyiza cyo gukora ni ukurya ibiryo byinshi bitetse mu rugo uko bishoboka kose. Kurya hanze rimwe mu cyumweru ni byiza ku buzima bwawe no ku gikapu cyawe. Iyo utetse mu rugo, biroroha cyane kugenzura umunyu.
Uburyo bwo kongeramo uburyohe aho kongeramo umunyu
Ntugatekereze ko kugabanya umunyu bizatuma ibiryo bitagira uburyohe. Hari ibintu byinshi byiza bishobora kongeramo uburyohe aho kongeramo umunyu:
- Ibitunguru byera bikaranze, ibitunguru bya karameli
- Ibirungo bishya (cilantro, mint, curry, turmeric)
- Indimu, umutobe w'indimu, umutobe w'icunga
- Divayi nke cyangwa vinegere
- Inkoko cyangwa imboga byakorewe mu rugo (uduce twaguzwe mu maduka dufite umunyu mwinshi)
Tekereza kuri ibi mugihe uguze ibiribwa byo mu rugo rwawe.
Iyo ugiye muri supermarket, soma icyapa hanyuma uhitemo ibintu birimo sodiyumu nkeya . Witondere cyane ubwoko bw'ibiryo.
| Ibiryo birimo umunyu mwinshi ugomba kwirinda mu rugo |
|---|
| - Ibiryo biri mu macupa (amafi, inyama, imboga, isupu) |
| - Amafunguro ya firigo na pizza bikonjeshejwe |
| - Inyama zatunganyijwe nka sosiso, jambon, na bacon |
| - Uduce tw'isupu n'udupaki twa noodles duhita |
| - Ibisuguti, ifiriti, imbuto zuzuye umunyu |
| - Ibiryo bito, isosi (isosi ya soya, ketchup) |
| - Ubwoko bumwe na bumwe bw'umugati, keke, na biscuits |
Ikirenze ibyo, niba usanzwe ufite indwara nk'umuvuduko ukabije w'amaraso, indwara y'umutima, cyangwa indwara y'impyiko, ni ngombwa kuvugana na muganga wawe ku mirire yawe. Azaguha inama nziza ikubereye.
Ubutumwa bwo kujyana mu rugo
- Umunyu mwinshi dukoresha ntabwo ukomoka ku munyu wo ku meza, ahubwo ukomoka ku biribwa bigurwa mu maduka n'ibitunganyirizwa mu nganda.
- Umunyu mwinshi (sodium) ushobora gutera indwara zikomeye nko kurwara umuvuduko ukabije w'amaraso, indwara z'umutima, no gucika imitsi.
- Mu gihe urya hanze, baza uburyo bwo guteka, saba isosi ukwayo, kandi uhitemo ibiryo bitetse mu buryo bworoshye bushoboka (byokejwe, bitetse, bitekeshejwe mu muriro).
- Mu gihe uteka mu rugo, koresha tungurusumu, indimu n'ibirungo bitandukanye kugira ngo wongere uburyohe aho gukoresha umunyu.
- Ukurikije uko ubuzima bwawe bumeze, banza uganire na muganga wawe mbere yo guhindura byinshi mu mirire yawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.